Saturday, 11-18-17

Strength – Back Squat 5×5 W.O.D. – 10 Rounds for Time 10 Thrusters 10 Ring Push ups Run more efficiently and injury free with the Pose Running Technique

Strength:12 min E2MOM 2 Sq. Clean + 1 Push Jerk + 1 Split Jerk *start light and build to a heavy complex* Buy in – 500′ Farmers Carry w/KB’s 53/35 then… 3rds 30 Cal Row 25 Wall balls 20/14 20 Deadlift 225/155 *25min Cap*

20 Min AMRAP 5 C2B 7 T2B 9 Dips 30 D/U *Scale as needed* Back Squat 3×10 @ 62.5%

Strength: Back Squat- Done AFAP 10@ 45% 10@ 50% 8@ 55% 8@ 60% rest as needed between sets 15 Min AMRAP – 6 Left Arm DB Push Press 45/30 15 Wall Ball 20/14 25′ plank walk 6 Right Arm DB Push Press 15 Wall Ball 25′ Plank Walk

WOD: 6 rds for max reps 1 min row for cals 1 min burpee 1 min d/u 1 min rest Strength: Front Squat 3×5 60%, 65%, 70%

CHANGE IN SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Strength/Skill – Deadlift 5-5-5…TnG (Touch and go) AMRAP 7 Minutes 7 Deadlift – 153/225 12 Pistols Rest Two Minutes AMRAP 7 Minutes 5 Handstand Push-ups 10 Burpee Box Jumps – 20/24